I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
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By day, I’m a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it’s no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular.

To me, bodybuilding is fascinating because it’s based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn’t mix, right? But they do, as we see in our lab on a regular basis.

At any given time, we’re doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it.

I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me.

Pull up a chair and get out your notebook. Mass Class is about to begin.

| What Makes Muscle Grow? |
If you look at all the scientific literature, you’ll see we’ve narrowed down how muscle grows to at least 3-4 different mechanisms. You’ll hear people say, “Oh, so-and-so is the best training method,” but that method might only maximize one of those mechanisms. When you’re training for maximum growth, periodize your training so you can optimize each of these mechanisms.

1. Cell Swelling
2. Mechanical Tension
3. Mechanical Trauma
4. Metabolic Stress

| What Am I Doing Wrong |
I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically.

For example, I can’t tell you how many times I hear or read things like, “Oh my God, I’m going to overtrain, so I can only train everything once a week.” However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow.

There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part.

That’s an advanced technique that isn’t appropriate for everyone, but the larger point is this: Don’t limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place.

| Compound or Isolation |
When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That’s going to be things like squats, bench presses, and leg presses.

But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You’re trying to beat your muscles up. If you’re doing a bench press and you’re bodybuilding, your back might be flat, you’ll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you’re going to get an arch in your back, shorten the range of motion, and use more leg drive.

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66 COMMENTS

  1. It was a pretty common sense video. Decent for new lifters though, I guess. We made it through most of the video, then turned it off when he started supporting blood flow restriction. Sorry, but no, that's not how the human body works. It just goes to show the old adage that education does not equal intelligence, continues in prevalence. We have to thumbs down it for the misinformation being spread.

  2. You didnt talk much about how diet works and when it's best to eat for growth vs loss. The issue is that diet is pry the most important part, so without that knowledge a lot of this other stuff is almost useless.

  3. Hi.
    I would like to know what to do about CPK levels rising after a heavy workout where normal level is <199…. higher CPK levels can lead to permanent kidney damage and what's the max heart rate one should push to max out ???
    Pls advice…

  4. GENETICS. PERIOD. doesn't matter what bullshit exercise.. if u got it you'll grow.. 99% do not have it.. get used to real life…. you ant gonna look any different other than 10 pounds..lol…dont even need protein drinks,,,

  5. I think bodybuilding and powerlifting can't be separated, because when building muscle you will hit a platue in the end but you can accelerate progress if you left more weight and change the setting to power lifting.
    Getting stronger leads to build more muscle and vice versa.

  6. What is the best way to lost tons of weight? I read lots of good reviews on the internet about how Custokebon Secrets can help you lost tons of weight. Has anyone tried using this popular fat burn methods?

  7. He has a doctorate in exercise physiology, I didn't know they even hand that out lmao. America always overglorifies people with loosely handing out doctorates in every field of study.
    It's like the term doctor has lost its value.

  8. Yes, I too am guilty of jumping through diet plan to others as well, I do believe that I must have tested every weight-loss system that was available, however eventually not one of them helped me to lose and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my friend who told me extraordinary things about it and so far to date I've effectively dropped 15 lbs within 4 weeks!

  9. He’s right however not 100% correct. The more you workout the more you need to each to make sure your in a caloric surplus. That’s more time cooking, eating, spending ect.. you can get bigger working out 2-3 days a week as long as you apply progressive overload.

  10. Respect! Buyer beware! Everything this "expert" is saying is on point — scientifically and empirically based. Prisoners without the book talk and science labs confirm the same — burpees as cardio equivalent to sprints for example. Know your goals! Cardio may in fact breakdown muscle, so finding the precise balance between cardio/weights as not to lose muscle is a legit problem to solve. BUT, if you are a person who loves both forms ( or have fat loss goals etc.) know your family history and preconditions for things like well…uhm…high blood pressure for example. Cardio may kill your maximized, muscle beached body but one thing cardio will RARELY do is increase your resting blood pressure or hurt your HEART MUSCLE. Know your goals. Be Bruce lee, take the good, eliminate the bad. Cardio is good because it rarely, if ever, breaks down the ONE MUSCLE that is MARRIED to OXYGEN, your heart. Get woke…Stay woke. Again, respect for the guy that MC'd this great informational! Don't be a lemming…To thyself be true.

  11. When considering eating healthy, you have to never fall victim to modern fad diet plans. Extreme diets are a risk for your health, especially ones that seriously restrict your everyday nutritional intake. While they might induce rapid loss of weight, these diets are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  12. This video has good advice, but I'm confused about the best diet plan which i need to work with, only because I have never used any. Anybody tried the Custokebon Secrets? I have noticed several people talk about awesome things about Custokebon Secrets.

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